For those individuals suffering from obstructive sleep apnea, snoring is one of the most common symptoms. When you have OSA, the pharynx is obstructed by soft tissue, which is where the vibrations that cause snoring come from. If you live in or around Summerlin, NV and are looking for relief from sleep apnea, contact the professionals at Drs. Chin & Pharar Dentistry.
When searching for a treatment for snoring, there are a multitude of options, from lifestyle changes to surgery. A study on oropharyngeal exercises published in the journal Chest found that patients with primary snoring or mild-to-moderate OSA who performed daily mouth and tongue exercises for three months reduced their frequency of snoring by roughly 36 percent, with some participants seeing a reduction in snoring intensity of up to 59 percent. The exercises studied include:
- Keep the tip of your tongue in contact with your bottom front teeth, then force the back of your tongue against the floor of your mouth
- Push the tip of your tongue up against the roof of your mouth and slide it backward
- Elevate your uvula and the back of the roof of your mouth while saying “A”
- Suck your tongue upward against the roof of the mouth, and press the entire tongue against the roof of the mouth
These exercises, sometimes called oropharyngeal or myofunctional therapy, work by strengthening the muscles of the tongue, soft palate, and throat, which can reduce the collapsibility of the airway during sleep. It’s important to understand that reducing snoring does not rid you of sleep apnea, as snoring is only a symptom of a larger issue. Consistency matters too: most studies showing benefit involved several months of daily practice, not occasional effort.
If you are looking for relief from your sleep apnea, schedule an appointment with one of our Summerlin dentists at Drs. Chin & Pharar Dentistry to see what options you may have.
Frequently Asked Questions About Snoring and Sleep Apnea
How long does it take for mouth and tongue exercises to reduce snoring?
Studies showing meaningful reductions in snoring generally involved consistent daily practice over about three months. Results are gradual rather than immediate, since the exercises work by strengthening airway muscles over time.
Can these exercises replace a CPAP machine or oral appliance?
Not typically for moderate to severe OSA. Oropharyngeal exercises are best supported by research as an adjunct for primary snoring or mild OSA, and any change to an existing CPAP or oral appliance treatment should be discussed with your provider first.
How do I know if my snoring is a sign of sleep apnea?
Loud, frequent snoring accompanied by gasping, choking, witnessed pauses in breathing, or excessive daytime fatigue are common signs that warrant an evaluation, since these can indicate obstructive sleep apnea rather than simple snoring.
Can a dentist treat sleep apnea?
Dentists can evaluate for signs of OSA and, working alongside a sleep physician, provide custom oral appliances that help keep the airway open during sleep for patients with mild to moderate cases.
Is snoring always a medical concern?
Not always, but persistent snoring is worth mentioning to a healthcare provider, especially if it’s paired with fatigue, morning headaches, or a partner noticing pauses in your breathing during sleep.